Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

Oct 31, 2014

Friday 10.31.14

"Wicked Witchy WOD"

2 rounds for time of:
20 Push-ups
75 Butterfly sit-ups
20 Front squat, 40 lbs
75 Jump rope

Compare to 10.31.13


no caffeine
 no soda
fruit or veggie snacks

NEXT WEEK'S ADDED CHALLENGE: no food after 8:00pm

 I realize that a few of my Mamas will have to modify this a bit, if you are a shift worker, etc. The point is to stop eating AT LEAST 2 hours before you go to bed. I would like most of us to stick to the 8:00pm rule, even if we stay up later than 10:00pm. :)

Eating Before Bed – What to Avoid

"One of the most important keys to your weight loss journey is not eating before bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes (our bodies are still active when we sleep) is left to be digested by the body and is eventually stored. This is a lot of activity for a body that wants to be resting!
While on a weight loss journey we want to maximize the number of pounds we can lose everyday in a healthy manner. A great way to do this is to stop eating 2 hours before we go to bed. Not eating before bed allows our body’s natural sleeping metabolism to help us burn fat while we sleep. Instead of the sleeping energy processes using our pre-bed snack for fuel they are able to breakdown fat to gather energy to recover from our day. This is an important part of any weight loss journey and can be stalled by eating before bed.
By not eating after 8 pm we are limiting those extra calories that we may have eaten! Stop the madness and save yourself from these extra calories by not eating before bed.
Getting a good night sleep is important for everyone. It helps us re-energize from long, tiring days, rebuild our muscles from intense workouts, and relax our mind from the stresses of daily living. Eating before bed can have negative effects on our sleep quality. It can make us feel bloated, uncomfortable, stuffed or too hot. It can ruin our sleep. On top of that many people experience acid reflux if they eat in bed or eat and lie down right away making getting a good sleep much more difficult. If you feel like your sleep has been interrupted by poor digestion or stomach issues make sure you aren’t eating 2 hours before you go to bed.

Sleeping is the perfect time to give our body a rest from food. It wants to digest what it already has to deal with and doesn’t want you to add to the fire. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bed time. I will list a few pre-bed snacks for those who NEED an after dinner snack. There are going to be times when you need to eat before bed. Don’t go to bed hungry. If you can’t help it and need an after supper snack you need to try these few tips:
  • Re-evaluate your daily meals – are you eating enough throughout the day? Have you eaten every 3 hours today?
  • Make sure you are eating vegetables, a lean protein and a healthy fat for supper. This combination will keep you feeling full longer.
  • First try drinking a glass of water. Sometimes we are really just thirsty and water will do the trick.
  • As a last resort, try one of these after supper snacks – a banana with peanut butter, celery with peanut butter or a handful of almonds
 Reducing the Want to Eat Before Bed

One of the main reasons people eat at night is they don’t eat enough during the day. Many people have their biggest meal at dinner and then snack before bed. This extreme hunger from not eating during the day causes over-eating and worse cravings at night. The best way to prevent this is to eat small meals every 3 hours throughout the day and keep your body burning.
Much of our bedtime snacking is caused by stress. Stress is such a huge factor is stalling weight loss and can ruin your efforts if you let it! Recognize your stress don’t let it consume you. Do not turn to food in times of stress. One of the best ways to cut your nighttime binges is to reduce your overall stress! Try things like mediation, yoga or massage to reduce your stress and prevent eating at night.
Here are other ways to stop eating before bed:
  • Eat 5-6 small meals throughout the day.
  • Keep all junk food out of your house.
  • Form a habit of not eating after a certain time (if you go to bed at 10 pm stop eating every night at 8 pm)
  • Do your workouts in the morning.
  • Eat protein, healthy fats and lots of vegetables at supper time.
 Your Challenge This Week 

Today I want you to stop eating 2 hours before bed! You will feel lighter, less bloated, have increased weight loss, better sleeps and more energy. These are some amazing reasons to take on this added challenge."


Stephanie said...

as RX'd 14:25

Julie said...

17:59- 35#
Lots of breaks on pu :( Arms are so sore this week!

FroehlichAdoption said...


Kim Jackson said...


Karrie said...

All bpu

Holly D. said...

11:20 sit ups were killer

Brent and Britta said...

20 lbs.

Julie said...

I couldn't figure out why my time was so much slower....I just reread the WOD- I did 50 push-ups each round!! My eyes are a little blurry @ 5am! I feel a little better about my time lol!

Julie said...

Geez! I also did 50 squats per round!

Maura Sumpter said...

11:07. Most all knee push ups. 95# squats, abs on ab horse. Then 8/28 wod. Then RPM.

James Family said...

Ran 3 miles

45# front squats

Andrews family said...

12:17. 30# squats. Always get to Friday and I'm totally wiped! Thanks for a great blog, Jenni!

Mandy Crow said...


45# front squats
Sit ups were so boring but I know they were worth it!

Ran 5 minutes before and 5 minutes after. .64 and .66 so total for total of 1.3 miles.

Rachelle said...

7 bpu and 13 gpu's per round
45# squat
Double unders

Sarah Stoffel said...

4 stairs up and down instead of jump rope
10 knee pu/10 bpu each round

cassandra bullock said...

As Rx, 11:48.

Janelle said...

Ran a 5k in 20:53 a new pr for me

Then 15:34

85 lb fs
All bpu

Sjr - crappy rope kept getting tangled. Slowed me way down.

Becky said...


Cassi said...

13:00, girl push up, 30# front squats

Katie C. said...

16:40 no weights or Jump rope and gpu

Sally said...

57# front squat

slydegirll said...

my time was atrocious - situps took me forever. I subbed jacks for jr, did half bpu and gpu, and 35# squat.

Heather Lipe said...

Two minutes faster than last year and did all boy pu vs girl ones last year!
Sub crunches
20# squats
Imaginary rope

Rachael said...

All regular push-ups. 45lb squats, arms crossed BSU were awful!

Maria Ernestine said...

Pat 11:37 #95
Maria 12:33 #60

baughman said...

16:48; sit ups took me forever! 15 lb. squats (in both hands so 30# total), girl push ups

Jenelle Arthur said...

13:34 boy push ups, body weight front squats.